The Sheriffs log

[The Sheriff]

heavy chest and tris this morning

bench
135x10
135x10
185x5
225x5
245x5
275x5
300x2
315x2 - pr
225x5
225x4
135x10

incline smith machine
135x10
185x5
225x7
245x3

close grip floor press
135x10
185x4
185x3

incline french press
95x12
95x10
95x8

reverse pushdown
85x10
85x10
superset with
pushdown
85x10
85x10

 

[PrizeFighteR]

wow, just keep piling the prs up! gotta love how it feels on bench also

 

[The Sheriff]

feels great prize

 

[The Sheriff]

rep and burn leg day

leg extension
85x20
85x20
85x20

hack squat
2 platesx15
2x15
2x15

1 Leg press
2 plates x15
2x15
2x15

calf raise on leg press - 1 leg at a time
5 minutes, no rest, alternating back and forth

bodyball cruches
20,25,20
twisting leg raise
15,15

 

[Rocky]

Awesome benching - all those sets and a PB too! Nice going.

 

[miamiracing]

nice work, i like the benching from the session before.. awsome weight

 

[Hypocrisy86]

Leg and chest-tri session looking excelleno buddy!
300lbs !! :|!!

 

[The Sheriff]

thanks guys!

chest, and a little tris and shoulders

incline bench
135x10
135x5
185x5
205x8 - pr
225x5 - pr

flat db press
50x10
70x10
90x8 - pr
100x3 - pr

board press - first time trying these
135x10
185x6
225x6
275x2
225x4

cable cross
65x10
85x10
95x6

standing dumbell press
45x10
45x10

 

[PrinceVegeta]

Monster pr machine!! great stuff there!!

 

[The Sheriff]

thanks prince, hopefully they keep rollin in

 

[Hypocrisy86]

killing those dbs man...
incline benchs with that weight, bet you were impressing the ladies lol

 

[PrizeFighteR]

Good work there on keeping it heavy bro! Can't wait to see the next session

 

[Lionheart]

Youre no weakling for sure buddy.Good work lately

 

[Rocky]

Great prs on them presses.

Where's the sessions gone?!

 

[The Sheriff]

hypocrisy86 - your assuming that there are actually ladies to impress

prize, lion, and rocky - thanks a lot guys

no sessions lately cause on friday morning me and my wife had our second child, a boy! didnt get out of the hospital until monday night. been keeping my diet in check, but taking the rest of the week off.

 

[Rocky]

^Congratulations to you all! Hope all is well with the new one and the missus

 

[The Sheriff]

thanks a lot rocky!

 

[The Sheriff]

i'll be back in the gym tomorrow with a new program and split, working out the details right now

 

[The Sheriff]

hey guys - trying to figure out a new program, doing mon,wed,fri split, full body. was thinking of having monday be fullbody with emphasis on back of body, wednesday emphasis on legs, and friday front of body. jsut toying with ideas. heres what i had in mind
monday
deads, stiff deads, leg press, incline DB, pulldown, dips, calves and abs
wednesday
squat, lunge, incline bb, bent row, db curl, cleans, skull crush, calves and abs
friday
bench, military press, bb curl, front squat, pull up, laterals, calves and abs

2 or three sets per excerise

any thoughts would be great

 

[The Sheriff]

first full body routine

deadlift
315x10 - pb
315x8

SLDL
225x8
225x7

incline DB
80x8
80x6

leg press
450x10
450x10

Lat Pulldowns
160x10
160x8

dips
bodyweightx15,15

bent supported laterals
15x12
15x12

calf raises - standing
155x12
155x12

crunches
25
25

didnt go to failure on anything, kept at least 1 rep in the bag, got pretty gassed by the end.